„Try to be a rainbow in someone’s cloud.– Maya Angelou

Montag

25/06/2018

wod
strength
4×8 backsquats
then
1 set max effort with the same weight

Improvement of Movement
Phase 1 – Tr 1

metcon
for time:
-50 pull ups
-40 wallball shots
-30 toes to bar
-20 handstand push ups
-100 double unders

assistance
4×15 reverse flys

basic strength & technique
modul IV – gymnastics

endurance
40′ emom:
1st – 10 box jumps + 5 burpees
2nd – 50 double unders
3rd – 20 wallball shots
4th -15 push ups
5th – 15 hollow rocks

Dienstag

26/06/2018

wod
skillwork
bar muscle up

metcon
14′ amrap:
1-2-3-4-5…
-bar muscle ups
after each round
-10 alternating db snatches

finisher
-100 band pull aparts

basic strength & technique
modul V – kettlebells

endurance
10′ amrap
-100 single unders
-15 goblet squats
-10 kb one arm press
2′ rest
then
10′ amrap
-30 mountain climbers
-15 ring rows
-15 push ups
2′ rest
then
10 amrap
– burpee pull ups

Mittwoch

27/06/2018

wod
strength
12′ e2mom:
1st – 10 strict press
2nd – 8 strict press
3rd – 6 strict press
4th – 4 strict press
5th – 2 strict press
6th – max effort with the last weight
increase weight every round

Improvement of Movement
Phase 1 – Tr 2

metcon
10 rounds for time:
-10 goblet squats 16/24kg
-10 kb russian swings 16/24kg
-10 russian twists 16/24kg
buy out – 30 burpees

basic strength & technique
modul I – squats

endurance
40′ emom:
1st – 10 box jumps + 5 burpees
2nd – 50 double unders
3rd – 20 wallball shots
4th -15 push ups
5th – 15 hollow rocks

Donnerstag

28/06/2018

wod
skillwork
clean & jerk

metcon
for time:
-30 clean & jerks
-30 lateral buprees
-20 clean & jerks
-20 lateral burpees
-10 clean & jerks
-10 lateral burpees

basic strength & technique
modul II – presses

endurance
10′ amrap
-100 single unders
-15 goblet squats
-10 kb one arm press
2′ rest
then
10′ amrap
-30 mountain climbers
-15 ring rows
-15 push ups
2′ rest
then
10 amrap
– burpee pull ups

Freitag

29/06/2018

wod
strength
Improvement of Movement
Phase 1 – Tr 3

metcon
for time:
-75 wallball shots
-20 pull ups
-1 round run
-50 wallball shots
-20 pull ups
-1 round run
-25 wallball shots
-20 pull ups
-1 round run

assistance
3 rounds for quality:
– 20“ german hang from bar
– 40“ dead hang from bar

Samstag

30/06/2018

wod
metcon
tabata:
-jumping lunges
-russian twists
-squat jumps
-hollow rocks
-burpees

finish one 
excercise completely,
then continue with the next

basic strength & technique
modul III – basic lifts

Sonntag

01/07/2018

wod
strength
10′ emom:
odd – 5 strict pull ups
even – 5 strict toes to bar

metcon
in teams of 2 for time:
2-4-6-8-10-12-10-8-6-4-2
-deadlifts 70/100kg
4-8-12-16-20-24-20-16-12-8-4
-weighted box steps 10/20kg
i go you go,
A is doing a complete round,
B is doing the same round
then go to the next one

endurance
40′ emom:
1st – 10 box jumps + 5 burpees
2nd – 50 double unders
3rd – 20 wallball shots
4th -15 push ups
5th – 15 hollow rocks